Seed Cycling Mixes (+ 10 Ways to Use Them)

Seed cycling. Ever tried it?

I first became aware of the idea that diet affects your menstrual cycle from the book WomanCode by Alisa Vitti, which (among other wonderful, helpful things) promotes eating certain foods during certain times of your cycle to improve hormonal health. Sign me up.

One simple application of this concept is seed cycling, which is essentially adding specific seeds to your diet at various times in your cycle to help optimize hormonal health.

If you’re curious about seed cycling or just want a delicious seed mix (or two) to add to your pantry, you’ve come to the right place. While I’m not a health expert, I am a very curious health enthusiast who’s tried seed cycling and has some thoughts. Shall we?

What is Seed Cycling?

Seed cycling is a method of consuming certain types of seeds during certain times of your menstrual cycle in order to better support hormone health and function. (P.S.If you want to go more in-depth on the subject, I found this article by The Chalkboard Mag very helpful and informative.)

For seed cycling, the menstrual cycle is split into two phases:

Phase 1 – Follicular, begins on day 1 of menstruation (generally days 1 to 14 or until ovulation begins)

Phase 2 – Luteal, begins right after ovulation (days 14 to 28-35 or until day 1 of mensuration)

What Seeds to use for Seed Cycling?

Pumpkin seeds

Flax seeds

Sesame seeds

Sunflower seeds

How does Seed Cycling Work?

During the Follicular Phase: Consuming seeds that contain phytoestrogens can help balance estrogen levels (an important element of overall women’s health). Because phytoestrogens are a plant-based source of estrogen, they may modify the body’s estrogen levels, helping increase and decrease estrogen levels as needed. Also, seeds (and other foods) high in omega-3 fatty acids can help reduce inflammation in the body and regulate follicle stimulating hormone, a.k.a. FSH. (1 & 2)

Pumpkin seeds and flax seeds are high in zinc and lignans, which naturally support estrogen production, help clear excess estrogen from the body, and prepare the body for progesterone secretion. (1 & 2)

Sesame seeds and sunflower seeds are high in selenium, lignans, and omega-6, which support liver function and proper hormone excretion, regulate estrogen and progesterone levels, and reduce inflammation. Also, sesame seeds are high in zinc and sunflower seeds are high in vitamin E, which both support progesterone production. (1 & 2)

How do you Seed Cycle?

What are Seed Cycling Mixes?

Seed Cycling Mixes are basically my “glow up” version of seed cycling. By simply incorporating some other exciting ingredients into the mix, like shredded coconut flakes, chia seeds, and hemp seeds, you can add even more texture, flavor, and general tastiness to the mix (not to mention more healthy fats!).

I am not an expert and can’t say for certain that these mixes help further optimize your hormone health, or, on the other hand, if they dilute the efficacy of the more pure two-seed blends. But what I do know is these seed cycling mixeshave made it more exciting to reach for my seeds and ultimately helped it become a more fun and sustainable way to practice seed cycling.

What’s in the Seed Cycling Mixes?

I’ve created two mixes: One for the follicular phase (days 1 to 14), and one for the luteal phase (days 14 to 18-35).

The base blend (inspired by this burcha recipe!) is the same in both mixes: unsweetened desiccated coconut, hemp seeds, chia seeds. I then swap out the sesame/sunflower blend and flax/pumpkin blend depending on the phase.

Pictured above is the Follicular Mix (with flax and pumpkin seeds), and below is the Luteal Mix (with sesame and sunflower).

Note: Because these seed mixes contain other ingredients that by volume dilute the potency of the flax/pumpkin and sesame/sunflower blends, I recommend trying to consume 2 heaping Tablespoons (or more) per day.

I will say I’m not a stickler about seed cycling. Some days I consume 1 Tbsp of the seed cycle mix, while other days I consume 3 Tbsp or more. It really just depends on how I’m feeling, how hungry I am, and whether or not I’m traveling (which we’ll get to in a minute).

Seed Cycling Tips

Purchase raw organic seeds, which are higher quality, fresher, have retained more of their nutrients than roasted, and are far less likely to go rancid.

Freshly grind your seeds daily if possible. But honestly, I find that to be onerous and unsustainable, so I blend my seeds once at the beginning of each phase and store them in my refrigerator or freezer.

Store your seeds/seed mixes in the refrigerator or freezer to prevent oxidation, which can happen in sunlight or warm temperatures.

Consume seeds raw and freshly ground. Or, in a pinch consume in other forms, such as: whole, roasted, made into a butter, or in foods like energy bites (which we’ll get to next).

How to Actually Seed Cycle: 10 Ways

So you wake up in the morning and remember, “Crap, I’m supposed to eat seeds today!” But how do you actually do it? Here are some ideas to put your seed blend/mix to use:

You could also replace up to 1/4 of the chia seeds with your seed cycling mix when making chia seed pudding and call it good! The options are endless.

How to Seed Cycle While Traveling

Of course, you can bring your seed cycling mixes with you when traveling to add to oats, salads, and such. But my favorite way to seed cycle while traveling is to add the seed mixes to my 5-Ingredient Protein Balls (or you could try one of our other energy bites). They’re delicious, provide plenty of protein and healthy fats, and they’re just ridiculously tasty.

Because the seed mixes already contain hemp and chia seeds, which are called for in the Protein Ball recipe, I simply replace the total amount of chia and hemp called for (heaping 3/4 cup or 155 g) with my Luteal or Follicular Cycling Mix and proceed as instructed. Depending on how many protein balls you eat a day, you may not be getting the full recommended 2 Tbsp of Seed Cycling Mix, but some is better than none in my opinion.

Does Seed Cycling Work?

I can’t say for certain that seed cycling alone has improved my hormonal health, but I do know at minimum my body loves all of the healthy fats it gets from Seed Cycling Mixes.

I’ve noticed the more I listen to my body and stay consistent with the routines that support my overall health — like seed cycling — the more my menstrual cycle keeps improving: getting more predictable and closer to that 28-day length with ovulation around day 14, fewer breakouts, plumper/more glowy skin, and better digestion.

As with most natural healing methods, it can take time to see improvements, so stick with it for at least 2 to 3 months to allow your body to react. Know that our hormones are affected by so many other things like our environment, stress levels, sleep, toxins, activity levels, and the food we eat. Seed cycling is only one piece of the complex puzzle.

Friends, I hope you found this informative and not dizzying. Feedback or questions? Had experience with seed cycling? Have tips and tricks? Let us know in the comments!

And if you give these mixes a try, let us know! Tag your photos #minimalistbaker on Instagram. We’d love to see what creative uses you come up with. Cheers, friends!

ADD-INS optional

FOR SERVING optional

Instructions

To make Follicular Seed Cycling Mix: add whole flax seeds and raw pumpkin seeds to a small blender or food processor and pulse into a fine meal (see photo). Then add to a large mixing bowl with remaining ingredients (chia seeds, desiccated coconut, hemp seeds, and cacao nibs (optional)) and stir to combine. Transfer to a large jar, label, and store in the refrigerator up to 1 month, or in the freezer for 1 month or longer (seeds will stay fresher longer in freezer).

To make Luteal Seed Cycling Mix: add whole sunflower seeds and sesame seeds to a small blender or food processor and pulse into a fine meal (see photo). Then add to a large mixing bowl with remaining ingredients (chia seeds, desiccated coconut, hemp seeds, and cacao nibs (optional)), and stir to combine. Transfer to a large jar, label, and store in the refrigerator up to 1 month, or in the freezer for 1 month or longer (seeds will stay fresher longer in freezer).

These cycling mixes are best made fresh. I prefer making my Follicular Cycling Mix on Day 1 of menstruation and my Luteal Cycling Mix the day after ovulation (usually day 14).

I had never heard of seed cycling until I saw your Instagram stories the other day, so thank you! I made the sesame & sunflower mix today and incorporated it into your 5-ingredient protein balls. I can’t wait to eat one in a few hours once they are frozen! I suffer from terrible cramps the first two days of my period and am willing to try anything to remedy those – just checked and Woman Code is $1.99 on Kindle so I’m going to buy it. Thank you for the recommendation!

Dear Dana, thank you so much for sharing this mix and make my seed cycling journey so much more tasty! The only think I am not really a fan of on seed cycling is that I need to limit my hummus consuption to only parts of the month =D
Keep posting and sharing with us your great ideas and videos, cheers!

I love the idea of seed cycling, but I am currently pregnant. Would you suggest using the later of the two seed blends for the best boost to your diet, since you are technically in an never-ending luteal phase? Just curious, I’m always up for adding more nutrients to my diet! thanks!

This appeals to me! The only drawback I have (personally) is with chia seeds and digesting them. It seems every time I incorporate them back in to my diet (overnight oats, smoothies, etc.) it disrupts my digestion. I know they are super beneficial and I’m sure great for this particular recipe – is there an alternative you could suggest? Poppy seeds, maybe? I could see just leaving them out all together but wouldn’t want to miss out on any extra health benefits. Thanks!

I used this exact method a couple years ago while trying to conceive. I swear by it. I got pregnant so much faster while seed cycling and following a fertility diet.

And for those of you out there in a similar situation, I tried for two years to get pregnant with my first child, was told I had PCOS, ended up on fertility meds. Since that time I converted to an almost entirely whole foods-plant based diet, lost weight, reduced stress and upped my exercise. I’ve had two more children without issue and in fact ended up getting pregnant so easily the last time. I’ve also had several other doctors tell me I have no sign of PCOS anymore. I also never get UTIs anymore, and prior to my first would get a few a year. While I can’t guarantee similar results for everyone, our lifestyles and food consumption have a MAJOR impact on our fertility.

Hi! Thanks for the post and recipes! My question is about the flax seeds. I tried using a couple different sized food processors and neither ground up the flax. I still have a lot of whole flax seeds. Any tips for how to really grind them up or can you just buy ground flax? Thanks!

Holy moly – thank you for this post! I’ve been seed cycling for almost a year now and this pre-made combo of the right seeds for the corresponding phase in the cycle is incredibly helpful. Oh, and they taste great. I’ve been adding the mix to my morning smoothie. Thank you!

I arrived at this page following a link on your regular email, where it mentions that whilst mainly for the ladies, this could benefit mens health as well.

Maybe I read through too fast, but I see no instruction on how to use these mixes for men, as obviously we menstruation cycles dont apply in this case, do you advise men to use both seed mixes together, or alternate the same as women, or some alternative?

Very interesting! Do you happen to know if/how this works when you are on the pill?
I would love to try, but am a bit afraid of making my hormones even more off-balance or countering the effects of contraceptives.

Hi!! Super excited about seed cycling– this is the first I’m hearing of it :-) I do have one question: should you avoid eating pumpkin and flax during the luteal phase and vice versa? Or is it okay to continue eating every type of seed throughout both phases? Thanks!

Love this information! Thank you for outlaying it in a very accessible and inspiring way! Years ago my acupuncturist had me eating sesame, pumpkin & poppy seeds to support my hormone balance. I’m excited to get back on the seed cycling bandwagon, thank you!

Such perfect timing! I’m about to dive into Dr. Jolene Brighten’s “Beyond the Pill” protocol, and she highly reccommends seed cycling. Thank you for posting (continuously) such helpful recipes and information, Dana!

Excellent post, Dana! I’ve been wanting to try seed cycling for a few months now but always find all the information out there a little overwhelming. I have a couple questions, though. Do you get the sesame seeds unhulled? And does it matter if you get golden or brown flaxseed? Thank you in advance! 😊

Thank you so much for these ideas — been trying seed cycling but haven’t stuck to it because I’m not that enthusiastic about just consuming a tablespoon of flax or whatever. This makes it much more appealing/appetizing.

Thanks so much for your article & recipes & links, Dana! I tried seed cycling years ago when trying to get pregnant (I think it helped, by the way!). I need to start again (short cycles & acne 👎) but have been feeling unmotivated. Even my doctor told me to try this again. You’ve provided a great resource & it’s just the kick I need. Buying my seeds & ingredients today! Thank you!

I’ve mixed up the follicular blend & it’s delicious. Just put it on a waffle… yum! I love the nutty flavors of the flax, pumpkin, & hemp seeds.

One thing I noticed is that my food processor (Kitchen Aid brand) broke down the pumpkin seeds easily but most of the flax seeds were still whole. I transferred a few scoops at a time to my old coffee grinder (now spice grinder) & that did the trick. Just a tip for others that it may be worth grinding the seeds separately as they may require different types/amounts of grinding or processing. And I’m sure it’s different for different models of food processors, too!

Thanks again! I’m so exciting to be adding this to my hormone healing tool kit!

I just read Woman Code this spring and have been trying to implement Cycle Syncing. As I’ve looked for recipes incorporating the prescribed foods, I have found some good ones here, and had wondered if you’d read the book. Now I know! These seed cycling mixes sound great. I know I should eat more seeds, but it is hard to remember to eat them and get a variety, so I’m excited to try these and see if they help me eat seeds more regularly. Thank you for sharing recipes that support hormone health!

Hi Sylvia! Yes, I think this would be a good idea for women at any age! But of course, do your research, see how your body responds, and check with your doctor before making shifts in your diet (and especially your supplements).

You were one of the first places I learned about WomanCode a few years back when you posted about the 4 Day Detox. I’ve since picked up the book, gotten back my period, and brought my hormones into better balance. It is still an every day thing to keep on top of, though. So, it’s really cool of you to post about Seed Cycling.
I have heard of this but don’t practice it very well. I thought the seeds were interchangeable, too. Like, during follicular phase I thought you could get benefits from flax or pumpkin seeds and, during luteal, sunflower or sesame. I did not know combining them is more effective. So thanks for all of this information and highlighting this helpful content on Minimalist Baker!

Any thoughts/advice/opinion on just combining all the seeds into one mix and using in/on smoothies/baking/yogurt/oats? I think all of the ingredients have nutritional value and as I am no longer cycling, am curious about just using as a healthy diet supplementation.

Great idea – do you know if this seed mixing can be applied to those of us lovely ladies who are slightly more ‘advanced’ in our years…and going through the menopause? Oestrogen levels are going haywire..it would be interesting to know if the seed cycle can be applied to us too !

I’ve tried this and IT WORKS! Was having hot flashes (menopause is starting for me) and was done immediately with it. Found seed cycling and three months later…BOOM! No more hot flashes! Will keep this in my diet for good! Thank you for showing variety!

Hi Cath! If you click through to some of the source links we share (like this one) in the post, you’ll find some tips for menopausal and postmenopausal ladies! Scan the comments of that post for advice!

I can swear by this seed cycle. At the end of 2018 o my period stopped and I started to get the horrible hot flushes.
So after asking my friends how they deal with that situation and all of them said that is nothing you can do 😳 I did a research and found this miracle seed cycling method. I been doing this for 6 months 8 months and I can say that this really help.
But fue those that don’t have the period anymore …we have to follow the moon cycle …yes , maybe sounds weird but the moon cycle last 28 days too same as our cycles.
Also is good to drink 1 tbsp of flax seed oil during the folicular phase and you can also add fennel to your green juice and drink fennel tea ( to help our estrogen levels. ) and during the luteal phase switch to evening primorosa oil.
Dana ;I really appreciate this 10 ways of using this magnificent seeds …I was getting tired of just put them in my morning green Juice 👍

What a great idea to liven things up with my seeds! I’ve been seed cycling for over a year now (I add them raw and whole to my morning smoothie in my nutribullet) and notice a difference when I stop for a few weeks at a time. It has definitely helped improve my PMS symptoms (fewer headaches in particular) and it helped lengthen my cycle from a horrible 23 days to 25-26 days! Even if that’s all just coincidence, there’s no harm in consuming these healthy ingredients every day!

What if I am post menopausal – 66 yrs? My uneducated guess would be none of this matters….just consume them anytime….or do our bodies ‘remember’ and still ‘do things’ with the moon etc that in post we still don’t really know about…so we should perhaps try a cycle and see what happens – if there is a little shift of a difference in how we feel on certain days. Just asking as your article clearly was not for us post women….though it was a great piece. Thank you.

These sound great! Thanks so much for sharing, I’ve been trying to think of creative ways to eat my seeds!
I’ve been seed cycling for about 5 months now and my cycle has dramatically improved. If anyone has issues with their cycle being irregular, I definitely recommend at least trying seed cycling. I was skeptical at first, but it’s relatively easy and cheap and worth a shot!

I also found books like “The Period Repair Manual” and “Taking Charge of Your Fertility” very helpful when learning about your body and the nutrients it needs for hormonal health and balance.

🙌 I am a seed cycling believer!! 🙌 I started after encountering WomanCode as well. I was at the point where I needed to try anything. I had 34-37 day cycles, bad acne, bloating, and a terribly painful and lumpy fibrocystic breast situation the week before my period. After tons of research I figured it HAD to be because of some type of estrogen imbalance. Well, I’ve been sticking pretty diligently to seed rotation for the better part of 6 months now and it’s made a shocking difference!! My cycle is now 30-32 days, my acne has gotten a lot better, I have minimal to no bloating, and absolutely no breast pain (head’s up I also reduced my daily coffee to less than a mug-ful, which I read helps this too). I also don’t doubt it’s helped with my severe mood swings. The only trick though is to keep on it. For me, it took at least 4-5x a week for 3 months to get everything back to regulation. But in the grand scheme, a small habit to start to reap such huge rewards in the long run! I should also add that I’ve had to get a couple full blood panels over the past few weeks for my M.S. and my results are stellar, so in that regard, no negative bad effect to my cholesterol or anything (probably helped!)

So excited for this! I’ve wanted to begin seed cycling for a long time but whenever I looked into it, it felt complicated and I’d get overwhelmed. You’ve outlined it SO easily here! I’m so excited to get started with it. Thanks you for providing this resource!

P.S. I love that you’re including more things like this in your site. :)

I’m always eager to improve my menstrual phase’s mood swings – the only thing I’m considering here (which I realise isn’t on your specific recommendation) is that in Sweden, where I live, our NFA actually recommend everyone to completely avoid ground flax seeds due to them containing hydrogencyanid which can be dangerous. I notice this isn’t the case in many other countries – is there at all a discussion about this in the US?

Hmm, we aren’t aware of any controversy around flaxseeds. They’re actually quite heartily recommended, especially for women’s health and digestive support, here in the States. But of course, consult with your physician before altering your diet or supplement regimen.